The scientific name of mango is Mangifera indica, which is known as the “king of fruits.”
Mangoes are sweet and juicy fruits that have different potential health benefits.
The mango belongs to the stone fruit family, with a fleshy outer section that surrounds a shell, or pit, this pit contains a seed.
There are many alternative forms of mango. They are different in color, shape, flavor. they are in different colors like-reddish, yellowish, or orange, its inner flesh portion is mainly golden yellow in color.
This article explains the potential health benefits of mango, is mango helpful to boost immunity against COVID-19 and more.
Potential Health Benefits Of Mango :
A. Mangoes are packed with Nutrients
Mango is low in calories however full of nutrients.
165 grams of sliced mango provides :
• Calories: ninety-nine
• Protein: 1.4 grams
• Carbs: 24.7 grams
• Fat: 0.6 grams
• Dietary fiber: 2.6 grams
• Vitamin C: sixty-seven percent of the Reference Daily Intake (RDI)
• Copper: 20 percent of the RDI
• Vitamin B6: 11.6% of the RDI
• Vitamin A: 10 percent of the RDI
• Vitamin E: 9.7% of the RDI
• Vitamin B5: 6.5% of the RDI
• Vitamin K: 6 percent of the RDI
• Niacin: seven percent of the RDI
• Potassium: 6 percent of the RDI
• Riboflavin: five percent of the RDI
• Manganese: 4.5% of the RDI
• Thiamine: four percent of the RDI
• Magnesium: four percent of the RDI
It additionally contains little amounts of phosphorus, vitamin B5, calcium, selenium, and iron.
Mango contains a huge percent of vitamin C, which boosts your immune system, iron absorption, and also promotes growth and repair.
B. High in Antioxidants
Mango is packed with polyphenols compounds that act as antioxidants. It also contains different types of antioxidants, like-mangiferin, catechins, anthocyanins, quercetin, carboxylic acid, and lots of other antioxidants.
Antioxidants are necessary as they covered your cells against injury. Free radicals that may bind to and injury with your cells. Free radical injury leads to aging and chronic diseases.
C. Is Mango Helpful To Boost Immunity Against Covid-19?
Mango may be a smart supply of immune-boosting nutrients. 165 gms of mango gives 10% fat-soluble vitamin that your body daily needs.
Vitamin A is crucial for a healthy system because it helps fight infections. Meanwhile, not obtaining enough fat-soluble vitamin is connected to larger infection risk.
Mango provides near about three-quarters of vitamin C of the daily requirements. This nutrient will protect your body and increase disease-fighting white blood cells, which have a lot of effects to improve your skin’s defenses.
Mango conjointly contains vitamin B complex, vitamin K, antioxidants, and several other B vitamins, that aid immunity furthermore.
D. Support Heart Health
Mango suppresses vital nutrients those are beneficial for keeping the heart-healthy. It’s magnesium and potassium content that maintains your blood vessels relax, controlling lower blood pressure levels in the blood.
Mango contains a strong inhibitor which is known to as mangiferin.
Mangiferin protects heart cells against inflammation and also controlled cell death. In addition, it should lower cholesterin, triglycerides, and free fatty acid levels.
E. Potential Health Benefits Of Mango To Improve Digestive Health
Mango has many qualities that create it wonderful for digestive health. Mango contains a huge number of organic process enzymes which are known as amylases.
Digestive enzyme amylase breaks down food molecules.
Amylases break down the carbohydrates into sugars, like aldohexose, malt sugar. These enzymes’ main reason for why they’re sweeter than unripe ones. Mango contains many water and dietary fiber, which solve some issues like constipation and diarrhea.
F. Support Eye Health
The potential health benefits of mango which is packed with nutrients that facilitate support healthy eyes. Mainly two nutrients which are the natural antioxidants like- lutein & zeaxanthin. These antioxidants accumulate in the retina of the eye — that converts the light into brain signals, thus your brain will know what you’re seeing — particularly at its core, the macula.
Inside the retina, lutein & zeaxanthin both antioxidants act as a natural sunblock, which protects the eyes against excess light. Additionally, they seem to safeguard your eyes from harmful blue light. Mangoes are a decent supply of Vitamin A, that supports eye health.
Deficiency of Vitamin A directly related to dry eyes and night-blindness. Additional severe deficiencies will cause additional serious problems, like corneal scarring.
G. Improve Hair and Skin Health
Mango is a good source of vitamin C, that maintain healthy and glossy hair and also healthy skin. Vitamin C is mainly necessary for forming collagen, which a protein that is the structural component of your skin and hair. Collagen provides your skin its bounce and combats lax and wrinkles.
Additionally, mango could be a sensible supply of Vitamin A, which inspires hair growth and therefore the production of sebum — a liquid that helps humidify your scalp to stay your hair healthy.
These antioxidants facilitate defend hair follicles against harm from oxidative stress.
H. Assists Lower Your Risk of Definite Cancers
Mango is rich in polyphenols, which can have anti-cancer properties.
Polyphemus will facilitate defend against oxidative stress, that is associated with several varieties of cancer.
Polyphenols’ antioxidants in mango reduced oxidative stress and destroyed numerous cancer cells, also leukemia, and cancer of the colon, lung cancer, prostate cancer, and breast cancer.
Mangiferin is a strong and serious polyphenol in mango, which has the best anticancer effects. It reduced inflammation, protected the cells against oxidative stress.
Easy to Attach to Your Diet
Mango is delicious, versatile, and simple to add to your diet.
However, it may be tough to chop because of its robust skin and big pit.
A good plan is to chop long vertical slices 1/4 inch (6 millimeters) far from the center to separate the flesh from the mythical place.
Here are some ways that you’ll get pleasure from mango:
• Toss it with a summer dish.
• Slice and serve it with different tropical fruits.
• Add it with quinoa salads.